Cowpea · Vigna unguiculata
Cowpeas, young pods with seeds, raw
Nutrition facts per 100 g · edible portion
Pulses6 forms & preparations
Dietary labels are inferred automatically from Cowpeas, young pods with seeds, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 60/100
How many beneficial nutrients Cowpeas, young pods with seeds, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Cowpeas, young pods with seeds, raw come from — the split across carbs, fat & protein.
71% from carbs
-
Carbs 71%9.5 g per serving
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Fat 5%0.3 g per serving
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Protein 24%3.3 g per serving
What Cowpeas, young pods with seeds, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 9.5 g | |
| Dietary Fiber | 3.3 g | |
| Total Sugars | 5.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.3 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 52.0 mg | — |
| Omega-6 Fatty Acids | 72.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 1.0 mg | — |
| Palmitic Acid | 63.0 mg | — |
| Stearic Acid | 10.0 mg | — |
| Palmitoleic Acid | 1.0 mg | — |
| Oleic Acid | 16.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 10.0 mg | — |
| Linoleic Acid | 72.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 3.3 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 68.0 mcg | |
| Vitamin C | 33.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.5 mg | |
| Vitamin K | 31.5 mcg | |
| Thiamin (B1) | 0.2 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 1.2 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 53.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.9 mg | |
| Choline | 22.0 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 65.0 mg | |
| Iron | 1.0 mg | |
| Magnesium | 58.0 mg | |
| Phosphorus | 65.0 mg | |
| Potassium | 215.0 mg | |
| Sodium | 4.0 mg | |
| Zinc | 0.3 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.3 mg | |
| Selenium | 0.9 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.9 g | — |
About Cowpeas, young pods with seeds, raw
The cowpea (Vigna unguiculata) is a versatile legume that Americans know best as the black-eyed pea, a small, creamy bean marked by the black spot where it once joined the pod. Cultivated for thousands of years across Africa and Asia and long a cornerstone of Southern cooking, it has a smooth texture and an earthy, faintly nutty taste. Cowpeas are an excellent source of plant protein, fiber, folate, and iron with very little fat, around 340 calories per 100 grams dried.
In the American South they simmer into Hoppin' John, eaten on New Year's Day for luck, and they turn up in soups, stews, and cold bean salads; across West Africa the beans are ground for akara fritters and steamed bean cakes. Sold dried, canned, and frozen, dried cowpeas cook faster than most beans and skip the long overnight soak. Keep dried cowpeas in an airtight container somewhere cool and dry, and they will store for up to a year.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Cowpeas, young pods with seeds, raw?
There are 44 calories in 100 g of Cowpeas, young pods with seeds, raw, or about 5 calories in 1 pod (12 g).
How much protein is in Cowpeas, young pods with seeds, raw?
Cowpeas, young pods with seeds, raw contains 3.3 g of protein per 100 g.
How many carbs are in Cowpeas, young pods with seeds, raw?
Cowpeas, young pods with seeds, raw has 9.5 g of carbohydrates per 100 g.
How much fat is in Cowpeas, young pods with seeds, raw?
Cowpeas, young pods with seeds, raw provides 0.3 g of total fat per 100 g.
What is Cowpeas, young pods with seeds, raw a good source of?
Cowpeas, young pods with seeds, raw is an excellent source of Vitamin C (37% DV) and Vitamin K (26% DV) and a good source of Pantothenic Acid (B5), Magnesium, Thiamin (B1), Folate (B9), Manganese and Dietary Fiber (per 100 g). Daily Values are based on a 2,000-calorie diet.
Related pulses
Beans, snap, green, cooked, boiled, drained, with salt
Peas, green, raw
Chickpea flour (besan)
Frijoles rojos volteados (Refried beans, red, canned)
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
Beans, cranberry (roman), mature seeds, cooked, boiled, without salt
Beans, cranberry (roman), mature seeds, canned
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Compare Cowpeas, young pods with seeds, raw with…
- Cowpeas, young pods with seeds, raw vs Beans, snap, green, cooked, boiled, drained, with salt
- Cowpeas, young pods with seeds, raw vs Peas, green, raw
- Cowpeas, young pods with seeds, raw vs Chickpea flour (besan)
- Cowpeas, young pods with seeds, raw vs Frijoles rojos volteados (Refried beans, red, canned)
- Cowpeas, young pods with seeds, raw vs Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
- Cowpeas, young pods with seeds, raw vs Beans, cranberry (roman), mature seeds, cooked, boiled, without salt